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  • Writer's pictureXPEDITION Magazine

X|WELLNESS: Relax Your Body And Mind With These Quick Yoga Poses

As we take time to reflect with loved ones this Ramadan, it is important to spend a few moments each day to look after our body and mind.

Jumeirah Al Qasr’s award-winning Talise Spa, a haven of wellness renowned for its luxurious treatments and tranquil yoga classes has called upon the expertise of its Wellbeing Consultant and Yoga Master to share some simple poses to try.

Vijay Sharma, Talise Spa’s Wellbeing Consultant and Yoga Master, shares some easy poses to help you relax and stretch your body throughout the day

It is very important to practice yoga during Ramadan to relax both the body and mind. During the day, while fasting, I would recommend practicing Hatha or basic yoga postures as well as Yin Yoga, a slow-paced practice which involves holding poses for longer periods of time. This will help release any stress from the joints and encourage healthy circulation around the body.

“Here are some quick and easy poses that you can practice during the day to help you relax, breathe and take in the moment.”

  1. Downward-Facing Dog Pose


Downward-facing dog pose increases the blood flow as well as oxygen levels in your brain. It will also help with opening your chest and shoulders as well as strengthening both your arms and stretching the back of your legs and your spine.


  1. Begin on your hands and knees in Table Top position.

  2. Tuck the toes under, press into the hands and slowly start to lift the hips up towards to ceiling.

  3. Continue pressing through the hands with your fingers wide on the mat.

  4. Straighten your arms and begin to press the hips back towards you slowly straightening the legs. Do not lock the arms or the legs in the process.

  5. Distribute your weight evenly between your hands and your feet, and align your ears with your upper arms, letting your head relax.

  6. Hold for up to 10 breaths and then slowly bend the knees, lower the hips and return to Table Top position.

2. Cobra Pose


Cobra pose stretches the whole line of the body, which allows the chest, shoulders and hip flexors to open.


  1. Lie on your stomach with the tops of the feet flat on the floor. 

  2. Plant your palms on the mat under your shoulders and hug your elbows into your body.

  3. Press hips and thighs firmly into the floor.

  4. Inhale and begin to straight the arms, lifting the chest off the floor, while maintaining contact of your hips with the map. Roll your shoulders back and keep your elbows hugging your sides.

  5. Exhale to release back to the floor or transition into Downward Dog pose.

3. Seated spinal twist


This simple, restorative yoga pose aids with digestion, massage internal organs and eliminate any lower back pain.


  1. Sit upright on your mat, legs extended in front of you and arms rested on your thighs.

  2. Bend your right knee, cross your right leg over your left leg and rest your foot next to your left thigh.

  3. Now bend your left knee and place your left ankle next to your right glute. Ensure that your hips are square.

  4. Reach your right arm behind you and touch the mat with your fingertips. This will cause your body to gently twist to the right.

  5. Lift your left arm directly upwards and then bring it down to press the back of your elbow on your right knee.

  6. Exhale and stretch deeper before releasing and repeating on the other side.

As people may experience low energy when fasting, I would also recommend 15-20-minute meditation throughout the day to help bring a sense of relaxation and calm.


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